Nutrition – Interpreting the General Food Plate

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Nutrition – Interpreting the General Food Plate

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Up until recently, the US Department of Agriculture (USDA) demonstrated the daily dietary recommendations through the food pyramid.  However, the USDA updated nutritional guidelines replacing the older food pyramid with the MyPlate icon. 

Nutrition affects job performance, recovery, and rehabilitation from injury.  The old saying, “You are what you eat”, it true.  All cells within the human body are affected by the foods consumed.  When foods high in refined sugars, sodium, and solid fats are consumed, that is what is available for the body to use in repairing and replacing damaged cells.  However, a diet rich in nutrients from the five different food groups leads to healthier functioning cells and tissues.  It is also believed that a diet high in fruits and vegetables helps to protect against certain types of cancer.  Therefore, the MyPlate icon should be used as a guideline to promote a healthy, well balanced diet. 

YOU ARE WHAT YOU EAT – ROCKETFUEL NUTRITION
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MyPlate icon broken down
  • Fruits:  Any fresh, frozen, dried, canned, juiced, or pureed fruit.  Be warry of added sugars. 
  • Vegetables:  Any fresh, frozen, dried/dehydrated, canned, juiced, or pureed vegetable.  Vegetables may be cooked or raw.  Be aware of added sodium
  • Grains:  Any food which contains wheat, oats, cornmeal, barley, rice, or other cereal grain.  Consists of whole grains and refined grains.
  • Dairy:  Milk and any milk products or foods.
  • Protein:  Foods include eggs, nuts, seeds, beans, meat, poultry, and seafood. 

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Interpreting the MyPlate icon
  • The larger the portion on the image, the more that food group should be consumed each meal
  • Half of your plate should be filled with fruits and vegetables
  • Whole grains are better than white bread/pasta/rice; half of the grains consumed per day should be whole grains
  • Be mindful of portion sizes
  • Decrease the amount of added sugar, sodium, and solid fats

Sports Nutritionist Certification | AFPA Fitness
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The MyPlate icon should be used as a way to reinforce healthy choices for a well-rounded diet.  The amount of calories a Tactical Athlete should consume per day is dependent upon activity level, age, gender, and medical conditions.  The MyPlate icon also promotes variety.  There is no single food which provides all of the nutrients that the human body requires each day, and eating the same thing every day causes a lack of certain nutrients.  Therefore, variety ensures that you consume all of the macronutrients, vitamins, and minerals necessary.  Tactical Athletes should choose a variety of different foods from different food groups.  When choosing different foods, don’t be afraid to be creative and keep it interesting; the sky is the limit. 

By:  J. Scott, DPT, ATC, TSAC-F

Sources: 
Produce for Better Health Foundation
The Mayo Clinic
USDA ChooseMyPlate

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